What does everyone eat after a 1-2 hour bike ride? I used to eat after to help my recovery, but I haven't since diabetic because I don't want to take insulin right after. I usually eat within an hour or two, but I was wondering what everyone else does. Thanks!
If you are in serious training, then you need to refuel the glycogen stores that you depleted during your 1-2 hr bike ride..this will help you be recover and feed your body for the next day..they say that it is best to refuel these within a 30-45min when you are done exercising, for some reason during this period your cells can easily accept this fuel storaging..anything after 45min, doesnt refill(NOT SURE WHY THIS IS, BUT THAT IS WHAT THEY TELL ATHLETES,DIABETIC OR NOT DIABETIC)..and you are supposed to re-fuel with a ratio of 4g of carbs/1g of protein...they say a 16oz glass of chocolate milk has a lot of what you need to refuel,...you can also purchase some EnduroxR-4,etc...but chocolate milk is the least expensive route and easy to find, you will have to take a shot of insulin for this, but maybe not the full dose because of the exercise
I like a mix of protein and carb so I try to eat a Chobani (or any other brand) greek yogurt within 1 hour of a good training ride. Vanilla has only 13 g carb with 16 g protein.
As Soon as you can recovery Drink fluids no carbs, Recovery rest go do it again yea it works, check BG--- I like ice coffee and Peanut in the shell great snack, take care Montanabikehostel.com
1-2 hours? I wouldn't do anything other than maybe a small bite to eat if sugars were dropping. "Recovery" matters little if this 1-2 ride is your biggest workout.
Time is irrelevant, it's the intensity that should dictate the need for recovery fuel, a 3 hour ride at 60% MHR wouldn't require as much as an hour or even 30 minutes of doing high intensity intervals. I base my post ride recovery needs based on intensity not duration.
To address original question, I second the chocolate milk as preferred recovery carbs and I cut the bolus by approximately 40%.
Just my assumption, but the original poster is asking about a workout. No mention of intensity, MHR, intervals, training, glycogen, etc. Sounds like they just want a workout, maybe to burn a few calories, not an intense training session of intervals. In which case, a 2 hour bike ride at 12-15mph could easily mean no special recovery necessary. I do that frequently while bike commuting, and it's probably what keeps me thin, rather than burning a few calories and following that up with eating more to recover than what was just burnt.
Yes there wasn't enough detail given in the original question, I was just pointing out that saying recovery matters little on 1-2 hour rides is just as vague in the sense of effort expended. I do agree on shorter duration or easier exercise sessions I rarely refuel post ride as standard nutrition is enough to cover the energy expended, just the higher intensity or longer efforts do I usually bother with post-ride recovery nutrition.
I drink chocolate almond because I am vegan. I also drink accelerade but you need to cover both.
Sorry for not giving enough detail…I train at a high intensity and usually bg drop during so I have gu or bar. Also have g2 during. My basals are temped 60% and I eat enough to start at 130 before I begin. I guess I am wondering mostly is I should cut my bolus for the recovery meal. Thanks!
I consume 20 grams of whey protein no carbs as soon as I am done no matter what.
Check BS I eat if heading down I don’t eat and give a bolas if heading up.
I eat a lot of heed during my work outs and sometimes it catches up after the ride.